Do you remember heart health tip #1? I trust that you have learned quite a bit this month regarding your health.  Besides the fact that Heart Disease is the #1 killer of woman, but know where you stand in your health when it comes to heart disease.  This disease is no longer an Old Man’s disease.  It is hitting woman heard, even our young woman.I want to leave this month with the very thing I started with.  You have heard me say it at live events, on facebook, in my newsletters and you’ll hear it over and over again in the Total Woman Lifestyle Community, KNOW YOUR NUMBERS.  This is very, very important.  You can’t know where you need to end up if you do not know where are right now.

What’s your target weight, BMI, and more?

I remember talking to my virtual assistant and she mentioned that she’s working out and what her target weight was.  I’m not exactly sure how she came up with that number but all too many times people pick a number out of the sky or because they just want to be “skinny”.  But there is more to it than that.  By knowing your numbers you are able to identify your risks, and what are the things you need to do to achieve better numbers or to maintain your already healthy numbers.  This may include changing your eating habits, or getting physical (not necessarily your traditional means of exercise).  Just like running a business without a business plan will cause you to lose focus, so will dieting and exercising without the proper information.

If you won’t do it for your self then do it for those who depend on you.

I hope during this month of Love you have learned and practice self-love.  Loving yourself enough to give the gift of life to those that depend on you.  Loving yourself enough to take the time to add wellness activities to your daily routines.  I trust and hope that you understand that the best gift you can give those that we constantly take care of is the gift of you, this means if you do not take care of yourself YOU will not be around to do all the things you currently do for them.  How would they feel then?

Healthy Heart Tip #1: If you missed it yesterday: Make an appointment to visit Your Health Care Practitioner to have annual tests, and know your numbers (blood pressure, cholesterol, blood glucose).  This will help you to identify your risks.

When everyone in your life communicates well, things generally run smoothly. However, sometimes it can be tough to maintain a good connection, even with those closest to you.

Communication is a two-way street, and you’ll see the most success when everyone involved makes an effort to communicate effectively. Even when others miss the boat, though, strengthening your own communication skills will go a long way toward beneficial interactions.

Keep these tips in mind as you strengthen your communication skills:

1. Be flexible and open. Even if it’s not the most convenient time for you, strive to be there for your loved ones when they want to talk. It’s important for them to feel comfortable sharing their thoughts and feelings with you.
2. When it’s possible, prepare what you’re going to say. Sometimes communication issues happen just because you don’t say what you mean. This happens more often than you think! Thinking it through before you speak ensures that you send the message you intend.

• Even in the middle of a conversation, take a moment to plan what you’re going to say next before you say it.

1. Be a good listener. Learning how to effectively listen is a full fifty percent of the battle. You can be great at speaking, but if you don’t understand others, the skill may be useless.

• You can strengthen your listening skills by just paying closer attention when others are speaking. Allow them to finish their thoughts before you speak again.

1. Avoid jumping to conclusions. Jumping to conclusions leads to unnecessary complications. You might be assuming something that isn’t even true. It’s important to find out your loved ones’ true thoughts and feelings and clarify yours as well. Knowing the whole story can save people from getting hurt by incorrect assumptions, yourself included.
2. Be understanding. Sometimes you’ll hold yourself and your loved ones to higher standards than you expect from others. Remember: no one is perfect, including you. If someone makes a mistake, explain to them that it’s okay.

• Avoid holding a grudge because it will only cloud your communication efforts with negativity and tension.

1. Be willing to compromise. Strive for the wisdom to recognize the difference between what you need out of a situation and what you want. The best solutions allow everyone to walk away from the situation satisfied with the outcome.
2. Practice your skills. Good communication is a skill that you can always strengthen. Relationships between people are ever changing and there’s always something new that you can learn.

• Be willing to continue learning how to better communicate with your loved ones. This exploration may enable your relationships to go that much deeper because you care enough to keep trying.

Remember that you should never be afraid to speak up when you’re talking with your loved ones. They’re not mind readers, and they deserve to know how you’re feeling! Conversely, it’s also important to be understanding and receptive to their feelings. Good communication can strengthen your bonds for a lifetime.

As you know this month is not only about black history month but about raising awareness in women when it comes to heart disease.  In last week’s Wellness Wednesday Newsletter I mentioned that Heart Disease has become the #1 killer of woman.  So we need to find ways to make sure we keep this under control.

There are different things women can do, for example my tip about knowing your numbers.  This is very important because this will give you a great understanding of what is going on with your body.   But you know that’s not the only thing.  Since I’m all about Total Wellness we must also begin to think about other areas of our life that can aid in heart disease.  As I was talking with my Online Business Manager braining storming some ideas, I was reminded by how much stress can play apart in your physical wellness.  As I mentioned to her stress is not always a bad thing.  We need some level of stress to thrive or to help us get things done (this is the good stress).  But it becomes a problem when the demand becomes greater than our ability.  We must find a way to deal with the stressors in our lives, specifically the negative stressors.  So today’s article is about a technique you can use to help you stay calm and stop your mind from wandering off to some of those stressful environments.

You may have already heard about the many benefits of present moment thinking. When you live in the present, the many stressors of the mind do not bother you.

However, if you’ve ever tried to stay in the present for a long period of time, you’ll notice that your brain automatically travels to your past and future. This is to be expected as you transition to focusing on the present moment.

It Takes Practice!

Even some of the most skilled present moment thinkers encounter times when they have difficulty concentrating. With practice, it becomes easier, but there will always be times here and there when you get distracted.

When you first begin to think in the present moment, you may be tempted to feel impatient and frustrated. Frustration will only make things worse and is the opposite of what you’ve set out to accomplish. Instead, look at it as a good thing. If you’re frustrated, then you’re noticing when your mind starts to wander and you can return it back to the present.

Starting With Meditation

Meditation is based on the notion of being in the present moment. Therefore, it’s an excellent practice to pick up in your life. Try to make time to do it every day. Try to meditate around the same time each day, too, for the best results.

You can look up traditional methods of meditation, or you can simply discover your own practice. It’s best to get yourself into a comfortable seated position and then begin following your breath. Take slow, deep breaths, one at a time, because you’re in no rush.

Meditating allows you to practice staying in the present moment during a time that you’re alone and avoiding distractions. You’ll be able to notice the times when your mind is really active versus the times when you’re calmer. Once you’ve mastered this awareness, you can begin to apply your skills to other portions of your day to expand the amount of time that you spend in the present moment.

Making Time for Yourself

It sounds simple enough, but one of the most difficult obstacles to present moment thinking seems to be just making time for you.

You might tell yourself that it’s time to meditate, but your mind nags you to accomplish one more chore before bedtime. Before you know it, you feel as if you don’t have any additional time for yourself. This is when you need to put your foot down and make it a priority.

Practicing During Everyday Life

The next step is to practice while you’re going through the motions of everyday life. Of course, you’ll want to reference your past and future during certain times. It’s to be expected; however, make an effort to avoid letting your mind dwell outside the present. Make your decisions using the past and future as necessary, and then move on with your life in the present.

After you’ve mastered some meditation techniques, try meditating during those times of the day when you’re doing something on autopilot. Instead of allowing your mind to wander, stay present as you engage in activities like brushing your teeth or waiting for the coffee to be ready.

As you continue to practice, you’ll notice a vast amount of opportunities where you can stay in the present moment. Seize these opportunities whenever you can and enjoy the many benefits!

As women we are constantly trying to achieve balance in our lives.  We are always trying to figure out how to give equal time, and support to every areas of our lives, but do we include ourselves in this equation?  It is now February, which is not only Black History Month, but it is also time to raise awareness about our health, more specifically our heart.  Did you know the heart disease is the number one killer of women. Yes, number one.  It’s not just a disease for old men.  It’s killing women, both young and old.

How can you get informed:

There are many ways to get informed and stay informed about heart disease.  You can visit www.goredforwomen.org where you can get a variety of information.  You can also visit the American Heart Association to dig deeper into heart health.  But the most important thing you can do for yourself is to visit your health care practitioner.  Begin to talk to them about heart disease find out if you are at risk and most importantly get those numbers (blood pressure, cholesterol, blood glucose).

Taking time out to nourish yourself will give you a good understanding of your body.  Your body will be the first person to tell you if something is wrong and if you are constantly putting yourself last, you will not hear when your body is reaching out for help.  We are the back bone of our families, the strength to our spouses and the nurturer to our children.  If you don’t take the time to take care of you then you could bet that 1 in 3 women killed by heart disease.

What can I do now:

To show your support this Friday, February 4, 2011 is National Wear Red Day.  You can alsovisit www.goredforwomen.org to find out how you can get involved and/or donate to the cause.  Also visit the American Heart Association for more information about heart health.

If you are ready to make that change and want/need continuous support on your journey to Total Wellness, please join the Total Women Lifestyle Community where we will share with you how to take care of your total self (Mind, Body, and Spirit).